As we swing into summer (finally!) it can be all too easy to let our healthy habits take a back seat in favour of pool parties, picnics and weekend getaways. And we get it; you’ve been slogging through those cold months and finally, the fun season is here — maximum enjoyment is non-negotiable! When offered the choice between a 6.30pm HIIT session or rooftop rosé, we sure know what we’d choose.
We’re not here to be the fun police. In fact, we believe that enjoying yourself is one of the key ingredients for a healthy life. So rather than tut-tut about those skipped workouts, we’d rather focus on finding ways to make fitness more summer-fun friendly, which is exactly what this Park Fit workout is all about. Make the most of the brighter mornings and warm outdoors with this quick and effective 20min bodyweight workout. Perfect for your local park, the beach, backyard or hotel — wherever you’re going this summer!
PARK FIT 20MIN WORKOUT
Jumping Jacks x 25
The original callisthenics-style exercise, jumping jacks are a great warm-up that’ll get your whole body moving and your blood pumping.
1: Stand up straight with feet together and your arms by your side.
2: Jump your feet out and raise your arms to the side and above your head
3: Jump back to the starting position
Repeat the exercise in a continuous motion, with no pause between jumps, until the set of 25 is complete.
Bodyweight squats x 20
Great for your glutes, quadriceps, hamstrings, calves, abdominal muscles and lower back — it’s no small wonder why squats are called the “king of exercise”.
1: Start with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
2: Bend your knees, lowering your hips deeply, bringing your thighs to parallel with the floor and pushing your knees out as you descend, tracking over your toes.
3: Touch your elbows to your knees, keeping your weight into the back of your heels.
4: Slowly rise back up, straightening the legs completely and squeezing your glutes at the top of the movement
Repeat 20 times
Push-ups x 10
If you struggle to complete 10 full push-ups (we hear you!) try using a modified push-up (like a push-up from your knees) for all or part of the set.
1: Start in a plank position with your arms and legs straight, shoulders stacked above the wrists.
2: Slowly lower your chest towards the floor by bending your elbows out to the side.
3: When your shoulders are in line with our elbows, stop descending
4: Inhale as you straighten your arms to lift your body back to your starting position
Repeat 10 times
Lunges x 10 each leg
Love or hate them, there’s no denying that lunges are one of the most effective bodyweight exercises you can do. They work your hips, glutes, quads, hamstrings, core, and even get those hard-to-reach inner thigh muscles.
1: Start by standing upright with feet together. Keeping your core engaged and your torso upright, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
2: Make sure your front knee is directly above your ankle, and that you can see your front toes. Your back knee should hover just above the floor.
3: Press your front heel into the floor as you push back up to the starting position, bringing your feet back together.
Repeat 10 times on one side, then switch legs. Or, you can alternate which leg steps forward for alternating lunges.
Hip Raises x 10
Hip raises, or hip bridges, are a great exercise for targeting your glutes, strengthening your lower back, core, and pelvic muscles.
1: Begin laying down with your back on the floor, with your knees bent and feet flat on the ground hip-width apart. Your shins should be verticle, thighs parallel, and your feet just a few inches from your butt.
2: Drive your heels into the ground and engage your glutes and back muscles to lift your hips in one fluid motion, until they are in line with your shoulders and knees
3: Hold this position briefly before slowly lowering your hips back to the floor, focusing on using your glutes, back and hamstring muscles to control the movement, rather than your quads.
Repeat 10 times.
Once the full set of exercises is complete, start back at the beginning and continue until your 20mins is up! You should aim to get through this workout at least four times, with minimal breaks in between.